A Taste of Regionals: 1/2 of Event 4

 

Today's WOD:

50 Wallball

50 Chest-to-Bar Pull-ups

50 Pistols

50 Kettlebell Snatch 32/24kg

For time.

Time Limit: 25 Minutes

Warm-up:

Row 500m

Glute-Ham Walk 10m

Push-up x10

Squat Jump x10

MOD:

• Wallball
• Chest-to-Bar Pull-ups
• Pistols
• Kettlebell Snatch

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

 

KB Swing/ Pull-up Ladder

Today's Lift:

Back Squat 

55% x7 reps

65% x7 reps

75% x7x3 sets

Today's WOD:

Kettlebell Swings @ 32kg/24kg

Chest-to-Bar Pull-ups

10,9,8,7,6,5,4,3,2,1 Reps for time.

Time Limit: 15 Minutes

Warm-up:

Row 500m or Run 400m

10m Elbow to Instep

10 Shoulder Swings

10 Burpees

MOD:

• Back Squat
• Chest-to-Bar Pull-up
• Kettlebell Swing

Post-WOD:

Wall-stretch 2 Minutes each side

Tallahassee CrossFit Athlete Results:

 

Gymnastics Triplet

Today's Lift:

Bench Press

70% x3 reps

80% x3 reps

90% x3x3 sets

Today's WOD:

7 Chest-to-Bar Pull-ups

9 Hand-Release Push-ups

12 Box Jumps 24"/20"

10 Minute AMRAP

Warm-up:

3 Rounds of:

5 Shoulder Swings

6 Burpees

7 Squat Jumps

MOD:

• Bench Press
• Chest-to-bar Pull-up
• Hand Release Push-up
• Box Jump

Post-WOD:

Roll Out: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results:

 

13.5

Today's WOD:

CrossFit Open Wod 13.5

  

15 Thrusters 100/65 lbs

15 Chest-to-Bar Pull-ups

  

4 Minute AMRAP

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Etc.

Warm-up:

Run 400m or Row 500m

2 Rounds of:

1. 10 Thrusters w/bar
2. 5 Pull-ups

MOD:

• Thruster
• Chest-to-Bar Pull-up

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

 

How tough are you?

Today's WOD:

2012 CrossFit Games Open Wod 12.5

  

3 Barbell Thrusters 100/65 lbs

3 Chest to bar Pull-ups 

6 Barbell Thrusters 100/65 lbs

6 Chest to bar Pull-ups 

9 Barbell Thrusters 100/65 lbs

9 Chest to bar Pull-ups 

  

Continue Pattern for 7 Minutes

7 Minute AMRAP

  

Last on: 02 01 12

  

Followed by:

  

CrossFit Basketball - Two minute Games

Score and the opposite team does a Wall Climber!

Warm-up:

Run 200m or 2 Minutes Jumping Rope

One Minute Bar Work:

1. Front Squat w/bar
2. Push Press w/bar
3. Thruster w/bar

MOD:

• Thruster
• Chest-to-bar Pull-up

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results: